Sample Day

COMPTRAIN MINDSET

“When are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” – Simon Sinek

When was the last time you received constructive feedback?
And when was the last time you received negative feedback?

The second was a trick question.
The quote above describes to us that there is no such thing as negative feedback. Even in the most abrasive delivery methods, it is still valuable information that can better our next move. There is no such thing, as bad feedback.

Commonly, well-intentioned advice from a friend, co-worker or spouse can be taken as criticism. Our immediate temptation is to defend, or worse, argue. Recognizing this is a natural survival instinct is a good thing. Now we can combat it.

Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening. Strip away the emotion, recognizing that someone has stopped what their doing to provide us with thoughts that could only make us better.

2019 Regional Athletes
Starting out day off with speed training on the Air Runner.

Following, we’ll spend a good part of our day on the barbell, moving through snatch technique work which will lead to a build to a heavy single for the day.
Conditioning comes next, honing in our ability to pace a lighter barbell for repetitions, coupled with bodyweight movements. Midline to close.

2019 Open Athletes
Focusing on skills today on the snatch.

Opening with (4) technique driven movements to dial in our speed and positioning beneath the barbell. Following, we’ll build to a heavy single hang squat snatch for the day.
This will lead us into our conditioning, a longer range effort testing our ability to pace a lighter barbell coupled with bodyweight movements.

2019 Regional Athletes

MOBILITY

Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side (Video )
Lay on your back with a lacrosse ball high on your trap. Start with the ball closer to the center of the body, and work from the center out. Pinning the ball to the ground, extend the arm up and overhead, keeping the elbow locked out. Reach as far as you can, and repeat this process for 2-3 repetitions on each spot.

Foam Rolling: Thoracic (Upper Back) – 2:00 (Video )
With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 1:00 with arms across your body, complete the second minute with both arms extended above your head, elbows locked out and hands together. Move about through the 2:00 seeking out tight areas.

Barbell Assisted Thoracic Opener – 2 sets of 1:00 (Video )
Placing your upper thoracic on a foam roller, bring your hips high in the air and reach overhead for a barbell. Take a wide, snatch grip on the bar, and keeping your abdominals engaged, slowly start to bring your hips closer to the ground. Pause as soon as you feel the stretch, which will be felt in the shoulders, chest, and elbows. Your hips do not need to make it to the ground. Complete two sets of 1:00, resting as needed between. This will improve your overhead range of motion.

Wrist Stretches – :30s in each position (Video )

Couch Stretch – 2:00 Each Leg (Video )
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.

Ankle Flexibility (Dorsiflexion) – 1:00 each foot (Video )
Place your foot on a box, or a bench. Keeping the heel down, shift your body weight onto that foot by driving the knee as far over your toes as you can. You can further load this stretch with a kettlebell/dumbbell/plate. Heel must stay down.


ACTIVATION

3 Rounds:
:40s Light Row, :20s Moderate/Fast Row
5 Pushups
10 Hollow Rocks (Video )
10 Superman Rocks (Video )
5 Wall Squats (Video )
10 Air Squats

3 Rounds, rotating stations every :30 seconds:
A) Alternating Samson Stretches (Video )
B) Glute Bridges (Video )
C) Alternating Spiderman + Reach (Video )
D) Banded Good Mornings (Video )

Snatch Barbell Warmup
Complete (2) times, first with an empty barbell, and following with a very light load (+10-20lbs)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Presses
5 Snatch Grip Stiff-Legged Deadlifts
5 Overhead Squats

5 Rounds:
15 Calorie Light Pace
15 Calorie Fast Pace
Rest 1:00 between intervals.

Aiming to build in intensity here over the 5 rounds.

On the “Light Pace”, think conversational, recovery effort. A true jogging pace. The aim is not to stop for the entire duration of the 5 rounds, but let this be a recovery pace… so that we can push the “Fast Pace”.

On this “Fast Pace”, we are looking to start at what we would believe would be our rough 1 mile pacing. Hard effort, but not a full sprint by any means. On round 2, let’s get a little faster. Same for round 3, 4, and on round 5, a true 15 calorie sprint.

Not for score or tracking. For effort.
If we do not have access to an Air Runner, but have a TrueForm, modify in 200 meters for every 15 calories (effectively 5 rounds of 200m light, 200m fast). If we do not have access to a TrueForm, complete outside for 200 meters per as well.

In 15:00 or less, build to a Heavy Single for the day.
All repetitions taken from the rack.

Stimulus here is for a true heavy single, but not an absolute max-effort lift. 


5 Sets of 3: Snatch Drop

Not for score, but for practice.
The snatch drop starts with the bar on the back rack position, with our snatch grip on the bar. Without a dip drive (no upward elevation of the bar), our intention is to drop into the bottom position of the squat. If you are familiar with the snatch balance (next drill), it is an identical movement minus the dip drive heave. Requiring speed and agility, this drill is completed with very light loads.

In terms of footwork, let’s start with our feet in our pulling, hip width stance. As we drop, it is our aim to move our feet to our squat, shoulder width stance. Again, without a heave, a pure drop to the bottom of the squat. Start with an empty barbell and steadily build from there, focusing on speed and positioning, over load.


5 Sets of 3: Snatch Balance (Video )

Also not for score, but for practice.
Building upon the last movement, we now will add a drip drive to the movement, resulting in making the bar weightless as we speed beneath. With this dip drive, we can naturally climb higher in loading than with the Snatch Drop. However, let us still focus on the speed and positioning we built today. Let’s not sacrifice that for additional loads – this is a confirmation of our previous drill, now with slightly heavier loads.


5 Sets of 2: Pausing High Hang Squat Snatch (Video )

Looking to stay below 75% of our estimated 1RM Snatch here, so that we can truly find our technique and speed beneath the bar. Intended to stay light. Much like the above, not for score, but for practice.

On the Minute x 12 – 1 Hang Squat Snatch
Wave One…
Minute 1 – 76%

Minute 2 – 79%
Minute 3 – 82%
Wave Two…
Minute 4 – 79%

Minute 5 – 82%
Minute 6 – 85%
Followed by…
Minutes 7-12 (6 lifts): Build to a heavy single for the day.

Track heaviest completed lift below.

3 Rounds:
7 Squat Snatches (95/65)
7 CTB Pull-Ups
7 Box Jump Overs (24″/20″)

Into… 50/35 Calorie Row

3 Rounds:
7 Squat Snatches (95/65)
7 CTB Pull-Ups
7 Box Jump Overs (24″/20″)

Into…50/35 Calorie Row

3 Rounds:
7 Squat Snatches (95/65)
7 CTB Pull-Ups
7 Box Jump Overs (24″/20″)

This workout start with three rounds of the 7 snatches, 7 CTB’s, and 7 box jump overs. After completing those three rounds, athletes advance to the rower to complete a single 50/35 calorie row. Upon completion is another 3 rounds of 7/7/7, followed by another 50/35 calorie row. The final part of the workout is one last 3 rounds, of 7/7/7.

Intended to be light and fast, “Firestorm” has a light squat snatch barbell that can be cycled for larger sets (if not unbroken) throughout the duration. It’s far more of a metabolic demand than anything else. As we enter the workout, it is not our repetition break up strategy that will differ between athletes, but instead our cycle times and transitions.

In such a metabolic workout, managing our engine is our priority. These movements can be completed unbroken each time, with again the separator being cycle time and transitions. These slow, and lag behind, when we are metabolically taxed and pause for the breath of composure between repetitions and sets. Our aim as we start, is to manage the engine, so that we can fix one speed for this workout. Not a slow speed, or a overly conservative speed, but one that we can hold without ever slowing down. Our lactic threshold.

Accumulate, not for time:
A) 2:30 in an L-Sit (parallettes)
B) 5:00 in a DBall Hold (150/100)
C) 75 Calorie Ski Erg

Break up, and partition as desired. Athletes can move back and forth between the movements working towards the three totals. Not for time.

2019 Open Athletes

MOBILITY

Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side (Video )
Lay on your back with a lacrosse ball high on your trap. Start with the ball closer to the center of the body, and work from the center out. Pinning the ball to the ground, extend the arm up and overhead, keeping the elbow locked out. Reach as far as you can, and repeat this process for 2-3 repetitions on each spot.

Foam Rolling: Thoracic (Upper Back) – 2:00 (Video )
With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 1:00 with arms across your body, complete the second minute with both arms extended above your head, elbows locked out and hands together. Move about through the 2:00 seeking out tight areas.

Barbell Assisted Thoracic Opener – 2 sets of 1:00 (Video )
Placing your upper thoracic on a foam roller, bring your hips high in the air and reach overhead for a barbell. Take a wide, snatch grip on the bar, and keeping your abdominals engaged, slowly start to bring your hips closer to the ground. Pause as soon as you feel the stretch, which will be felt in the shoulders, chest, and elbows. Your hips do not need to make it to the ground. Complete two sets of 1:00, resting as needed between. This will improve your overhead range of motion.

Wrist Stretches – :30s in each position (Video )

Couch Stretch – 2:00 Each Leg (Video )
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.

Ankle Flexibility (Dorsiflexion) – 1:00 each foot (Video )
Place your foot on a box, or a bench. Keeping the heel down, shift your body weight onto that foot by driving the knee as far over your toes as you can. You can further load this stretch with a kettlebell/dumbbell/plate. Heel must stay down.


ACTIVATION

3 Rounds:
:40s Light Row, :20s Moderate/Fast Row
5 Pushups
10 Hollow Rocks (Video )
10 Superman Rocks (Video )
5 Wall Squats (Video )
10 Air Squats

3 Rounds, rotating stations every :30 seconds:
A) Alternating Samson Stretches (Video )
B) Glute Bridges (Video )
C) Alternating Spiderman + Reach (Video )
D) Banded Good Mornings (Video )

Snatch Barbell Warmup
Complete (2) times, first with an empty barbell, and following with a very light load (+10-20lbs)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Presses
5 Snatch Grip Stiff-Legged Deadlifts
5 Overhead Squats

In 15:00 or less, build to a Heavy Single for the day.
All repetitions taken from the rack.

Stimulus here is for a true heavy single, but not an absolute max-effort lift. 


5 Sets of 3: Snatch Drop

Not for score, but for practice.
The snatch drop starts with the bar on the back rack position, with our snatch grip on the bar. Without a dip drive (no upward elevation of the bar), our intention is to drop into the bottom position of the squat. If you are familiar with the snatch balance (next drill), it is an identical movement minus the dip drive heave. Requiring speed and agility, this drill is completed with very light loads.

In terms of footwork, let’s start with our feet in our pulling, hip width stance. As we drop, it is our aim to move our feet to our squat, shoulder width stance. Again, without a heave, a pure drop to the bottom of the squat. Start with an empty barbell and steadily build from there, focusing on speed and positioning, over load.


5 Sets of 3: Snatch Balance (Video )

Also not for score, but for practice.
Building upon the last movement, we now will add a drip drive to the movement, resulting in making the bar weightless as we speed beneath. With this dip drive, we can naturally climb higher in loading than with the Snatch Drop. However, let us still focus on the speed and positioning we built today. Let’s not sacrifice that for additional loads – this is a confirmation of our previous drill, now with slightly heavier loads.


5 Sets of 2: Pausing High Hang Squat Snatch (Video )

Looking to stay below 75% of our estimated 1RM Snatch here, so that we can truly find our technique and speed beneath the bar. Intended to stay light. Much like the above, not for score, but for practice.

On the Minute x 12 – 1 Hang Squat Snatch
Wave One…
Minute 1 – 76%

Minute 2 – 79%
Minute 3 – 82%
Wave Two…
Minute 4 – 79%

Minute 5 – 82%
Minute 6 – 85%
Followed by…
Minutes 7-12 (6 lifts): Build to a heavy single for the day.

Track heaviest completed lift below.

3 Rounds:
7 Squat Snatches (75/55)
7 CTB Pull-Ups
7 Box Jump Overs (24″/20″)

Into… 50/35 Calorie Row

3 Rounds:
7 Squat Snatches (75/55)
7 CTB Pull-Ups
7 Box Jump Overs (24″/20″)

Into…50/35 Calorie Row

3 Rounds:
7 Squat Snatches (75/55)
7 CTB Pull-Ups
7 Box Jump Overs (24″/20″)

This workout start with three rounds of the 7 snatches, 7 CTB’s, and 7 box jump overs. After completing those three rounds, athletes advance to the rower to complete a single 50/35 calorie row. Upon completion is another 3 rounds of 7/7/7, followed by another 50/35 calorie row. The final part of the workout is one last 3 rounds, of 7/7/7.

Intended to be light and fast, “Firestorm” has a light squat snatch barbell that can be cycled for larger sets (if not unbroken) throughout the duration. It’s far more of a metabolic demand than anything else. As we enter the workout, it is not our repetition break up strategy that will differ between athletes, but instead our cycle times and transitions.

In such a metabolic workout, managing our engine is our priority. These movements can be completed unbroken each time, with again the separator being cycle time and transitions. These slow, and lag behind, when we are metabolically taxed and pause for the breath of composure between repetitions and sets. Our aim as we start, is to manage the engine, so that we can fix one speed for this workout. Not a slow speed, or a overly conservative speed, but one that we can hold without ever slowing down. Our lactic threshold.

12:00 Recovery Bike

On the 3:00, 6:00, 9:00 and 12:00, step off the bike and complete (1) set of Strict HSPU.
Not for score, but purely for practice and to work in some additional strict repetitions this week.
Conversational pace on the bike – recovery effort.